Lionize's Training Log

[atypical1]

Congrats on the bench!

james

[lionize]

7/10/2009 , Wednesday
Walk 30 minutes
Squat - 220lb@3x5, WU - 45x10, 135x5, 160x3, 185x2, 200x1
Overhead Press - 110lb@3x5, WU - 45x5, 65x4, 85x3, 100x1 | 4/3/4
Deadlift - 245lb@1x5, WU - 135x5, 225x3 | Technique made 245 tough.
Walk 40 minutes

[lionize]

10/10/2009, Saturday
Squat 225lb@3x5, WU - 45x10, 135x5, 155x3, 185x2, 205x1 | 5/5/3
Benchpress 150lb@3x5, WU - 45x5, 95x3, 115x2, 135x2 | 5/4/3
Bentover Rows - 135lb@3x5, WU - 115x3 | 4/5/3 - felt good though.
Dips - 5x5, 30 seconds rest.

all fails, wow.

[lionize]

12/10/2009, Monday
Walk 25 minutes
Squat 225lb@3x5, WU - 45x10, 135x5, 155x3, 185x2, 205x1 | 5/5/4 - Close but form was bad.
Overhead Press - 110lb@3x5, WU - 45x5, 65x4, 85x3, 105x1 | 3/0/0 - 2nd fail. Completely off. last WU was too high.
Deadlift - 245lb@1x5, WU - 135x5, 195x3, 225x1 | Easy-ish, good form at least.
Pull ups - 5x3, seems like 3 reps is close to my max but I can do it for sets.
Walk 40 minutes

Squats - I almost had that 5th rep in the last set, I think I would have called it a fail though - my form was bad for some reps, I had to almost goodmorning up the last rep in the 2nd set, I was always fighting my knees to stay out as they were trying to cave in. I will try the weight again but I'm almost sure I will deload and try to build back up, once I get to my next sticking point I will probably go to an intermediate programme.

[lionize]

14/10/2009, Tuesday
Walk 35 minutes
Squat - 225lb@3x5, WU - 45x10, 135x5, 155x3, 185x2, 205x1 | 5/5/3 - 3rd Fail, deload to 200lb
Benchpress - 150lb@3x5, WU - 45x6, 65x5, 95x3, 115x2, 135x1 | 5/2/2/1 - 2nd Fail.
Bentover Row - 130lb@3x5, WU - 115x3
Walk 35 minutes

Squats were good, I think my technique is almost up to a respectable standard, my knees weren't really caving in and the weight felt solid on my back. I was going to deload anyway so I'm not too pissed about missing the last reps.

Benchpress was crazy, I thought I pulled a muscle in my thigh on my 5th rep of the first set so that threw me off for the second set, I could have gotten more but I didn't want to train too much. After that I was ready to just go for 3 more sets of doubles but I did one more double and then a single. I just knew I didn't have anything left in there.

Rows were great, completed this weight and I'm ready for the big plates now.

This workout took me 70 minutes, but including walk, change, workout, shower, change, walk - almost three hours.

[lionize]

16/10/2009, Friday
Walk 25 minutes
Squat - 200lb@3x5, WU - 45x10, 95x5, 135x4, 160x3, 180x2 | Good form.
Overhead Press - 110lb@3x5, WU - 45x5, 65x4, 85x2, 100x1 | 4/2/3 - 3rd Fail
Deadlift - 255lb@1x5, WU - 135x5, 185x3, 225x2 | Got the reps, but bad form means I will repeat.
Chin ups - 3x4
Sauna 5 minutes
Walk 45 minutes

[lionize]

19/10/2009, Monday
Walk 25 minutes
Benchpress 150lb@3x5, WU - 45x5, 95x4, 110x4, 125x3, 140x1 | 5/4.5/3 - Felt good though, 3rd fail, deload to 135lb.
Bentover Row - 135lb@3x5, some cheats but I'm going to up the weight next time.
Squat - 205lb@3x5, WU - 45x10, 95x5, 135x4, 160x3, 185x2
Dips - 5 sets, 6/6/6/6/3 - 27 | 30 seconds rest
Sauna 5 minutes
Walk 35 minutes

[lionize]

21/10/2009, Wednesday
Walk 25 minutes
Squat - 210lb@3x5, WU - 45x10, 95x5, 135x4, 155x3, 175x2, 195x1
Overhead Press - 95lb@3x5, WU - 45x5, 65x4, 85x1
Deadlift - 255lb@1x5, WU - 135x5, 185x4, 225x2
Pull ups - 5 sets, 4/4/4/3/3, 18
Db sidebends - 20kg x 15, 27.5kg x 15
Walk 35 minutes

First time I've done sidebends or any ab work really . It was quite low volume with there only being 2 sets and 20kg was easy so I doubt I'll get much from it, next time I'll do a set with 25 and then 30.

[lionize]

23/10/2009, Friday
Walk 25 minutes
Squat - 215lb@3x5, WU - 45x10, 135x5, 155x4, 175x3, 195x2
Benchpress - 135lb@3x5, WU - 45x8, 65x5, 85x4, 105x3, 125x2
Bentover Row - 140lb@3x5, WU - 45lb plate x5 | 4/3/2 - 1st Fail
Dips - 3xf, 13/11/10 - 34
Sauna 5 minutes
Walk 50 minutes

The rows just weren't coming up, but even when I was failing I kept attempting 5 reps on each set so I was getting partials, I guess this is what most people do anyway.

I'm pleased with the dips, I got so many reps because I was benchpressing with a low weight.

[lionize]

26/10/2009, Monday
Walk 25 minutes
Squat - 220lb@3x5, WU - 45x10, 135x5, 160x4, 185x2, 205x1 | 4/5/4 - 1st Fail
Overhead Press - 100lb@3x5, WU - 45x5, 65x4, 85x2
Deadlift - 265lb@1x5, WU - 135x5, 185x4, 225x2
Chin ups - 5 sets, 5/5/5/5/3 - 23
Db sidebends - 25kg x 15, 30kg x 15
Sauna 5 minutes
Walk 35 minutes

Squats regressing? I don't really think so, I failed today because firstly my weekend was not a weekend of recovery, and secondly my form standards are higher now.

[lionize]

28/10/2009, Wednesday
Walk 25 minutes
Squat - 220lb@3x5, WU - 45x10, 135x5, 160x4, 185x2, 205x1 | form not great
Benchpress - 140lb@3x5, WU - 45x8, 65x5, 85x4, 105x3, 125x2 | Easy
Bentover Row - 140lb@3x5, WU - 45x5, 90x3 | 5/5/5 - Cheats, 2nd Fail?
Dips - 5 sets, 6/6/6/6/5, 30 sec rest
Sauna 5 minutes
Walk 35 minutes

I'll up the weight on squats because my form wasn't that bad, I was keeping my knees out but sometimes my ass was rising faster than my chest making some of a lift a good morning.

My bentover rows were cheats but I'm going to up the weights, I don't see this as a primary lift so I'm just looking to build up my back. I might even switch to 6x3 next workout.

[lionize]

30/10/2009, Friday
Walk 25 minutes
Squat - 225lb@3x5, WU - 45x10, 95x5, 135x4, 155x3, 175x2, 195x2, 205x1 | 5/5/4 - 1st Fail
Overhead Press - 105lb@3x5, WU - 45x5, 65x5, 85x2, 95x1 | Difficult last 2 reps.
Deadlift - 275lb@1x5, WU - 135x5,185x4, 225x2, 245x1 | + 1 rep, form was good, I think...
Pull ups - 5 sets, 3/3/3/3/3 - Hanging start rather than a little jump.
Db sidebends - 2 sets, 25kgx15, 35kgx10
Sauna 5 minutes
Walk 45 minutes

Next week I'm starting a slightly altered version of MadCow.

[lionize]

2/11/2009 , Monday - First day of MadCow
Walk 25 minutes
Squat - 5x5, 45x10 | 110x5, 135x5, 160x5, 185x5, 210x5
Benchpress - 5x5, 45x8 | 85x5, 100x5, 115x5, 130x5, 145x5
Bentover Row - 135lb@6x3
Chin ups - 3xf, 8, 6, 5 - 19
Sauna 5 minutes
Walk 35 minutes

[guru]

Good luck with the MadCow. It's a good routine. I'm sure you will milk it as much as possible.

[lionize]

4/11/2009 , Wednesday
Walk 35 minutes
Squat - 5x5, 45x10 | 110x5, 135x5, 160x5, 160x5
Overhead Press - 4x5, 45x5 | 60x5, 75x5, 85x5, 100x5
Deadlift - 4x5, 135x5 | 160x5, 195x5, 225x5, 260x5
Pull ups - 3xf, 5/4/4/ - 13
Decline situps - 3x12
Sauna 5 minutes
Walk 35 minutes

I sure will guru, progress is progress.